Runner’s Pose

Runner (with blocks)

Place the hands on blocks which are shoulder-width apart and beside the front foot. Check that there is space in the hip joints and align the trunk and head with the back leg.

Modifications

• Perform Runner pose with the back knee on the floor, the hands on the front thigh and the torso perpendicular to the earth.

Variations

• Devotion Pose - place the back knee and top of the foot on the floor. Lift the arms overhead and arch the chest backward, maintaining a uniform arc in the spine.

• Runner’s Stretch Warm-Up - start in Runner Pose. On the exhale, straighten the front leg and bend toward the front knee, trying to keep the spine neutral. On the inhale, return to the starting position.

Helpful Hints

• Use a folded blanket under the knee if you experience any discomfort.

• Start with the first modification, if you have hip, knee, or lower back issues.